How to Read the Fat Content in Food Labels

Reading the fat content on food labels is easy if you understand the basic differences between "good" and "bad" fats. Fat has received a bad rap in the past but it really has a variety of health benefits. For example, fat helps lower your risk of heart disease by reducing your total cholesterol and LDL (bad) cholesterol levels in the blood. Look at the food label and one of the first things you'll see is "Total Fat," which is the combination of all monounsaturated, polyunsaturated, trans, and saturated fats included in the food. Understanding the fat content in food labels comes down to knowing what each of these means.

Instructions

• 1

  Check the label for monounsaturated fats, one of the two types of "healthy fats." Look under the "Total Fat" part of a food label and check if there are monounsaturated fats listed. Since food companies aren't required to list these fats, sometimes they're not included. If you do see them listed, usually it's a sign that there are at least some good fats in the food. Monounsaturated fats are found in healthy oils like olive and canola.

• 2

  Next, check the food label for polyunsaturated fats, the other type of healthy fats. They can help decrease the risk of coronary artery disease. Again, check the food label to see if these fats are listed on the label. Similar to monounsaturated fats, food companies are not required to disclose the amount of polyunsaturated fats. These fats are often found in food like nuts and seeds so if you see polyunsaturated fat listed it's not a bad thing.

• 3

  Look at the label under "Total Fat" and check out the level of "saturated fat" in grams. As a general rule, do not buy foods with more than 3 grams of saturated fat per serving. Saturated fat has been linked to increase in LDL cholesterol. Try to limit saturated fat intake to 7 percent of your total calories each day.

• 4

  Always check the food label for trans fats, which are widely considered to be the worst types of fat. Trans fats raise your LDL cholesterol and lower your HDL (good) cholesterol, which can increase your risk of heart disease and stroke. When reading fat content on food labels, do not buy foods that have any trans fat. Food companies can claim 0 grams of trans fat if a food contains .5 grams or less per serving. Considering the American Heart Association recommends less than 1 percent of your total calories should be from trans fat, even .5 grams in a serving of food is too much. Double check the ingredients list for the words "partially hydrogenated oil," which means that there is trans fat in the food.